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  6. Soybean raw vs. Shortbread

Soybean raw vs. Shortbread — In-Depth Nutrition Comparison

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Significant differences between soybean raw and shortbread

  • The amount of copper, iron, manganese, phosphorus, folate, magnesium, potassium, vitamin B1, vitamin B2, and zinc in soybean raw is higher than in shortbread.
  • Soybean raw covers your daily copper needs 174% more than shortbread.
  • Shortbread has 20 times less potassium than soybean raw. Soybean raw has 1797mg of potassium, while shortbread has 88mg.
  • Shortbread has a higher glycemic index. The glycemic index of shortbread is 64, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Soybean raw vs Shortbread infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +1900%
Contains more CalciumCalcium +2030.8%
Contains more PotassiumPotassium +1942%
Contains more IronIron +426.8%
Contains more CopperCopper +1742.2%
Contains more ZincZinc +898%
Contains more PhosphorusPhosphorus +966.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +540.5%
Contains more SeleniumSelenium +187.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +147.6%
Contains more Vitamin B2Vitamin B2 +177.1%
Contains more Vitamin B5Vitamin B5 +147%
Contains more Vitamin B6Vitamin B6 +431%
Contains more Vitamin KVitamin K +327.3%
Contains more FolateFolate +363%
Contains more CholineCholine +12777.8%
Contains more Vitamin EVitamin E +187.1%
Contains more Vitamin B3Vitamin B3 +101.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Shortbread DV% diff.
Copper 1.658mg 0.09mg 174%
Iron 15.7mg 2.98mg 159%
Manganese 2.517mg 0.393mg 92%
Phosphorus 704mg 66mg 91%
Folate 375µg 81µg 74%
Magnesium 280mg 14mg 63%
Protein 36.49g 5.37g 62%
Potassium 1797mg 88mg 50%
Vitamin B2 0.87mg 0.314mg 43%
Vitamin B1 0.874mg 0.353mg 43%
Zinc 4.89mg 0.49mg 40%
Fiber 9.3g 1.3g 32%
Vitamin K 47µg 11µg 30%
Calcium 277mg 13mg 26%
Saturated fat 2.884g 8.105g 24%
Vitamin B6 0.377mg 0.071mg 24%
Choline 115.9mg 0.9mg 21%
Selenium 17.8µg 6.2µg 21%
Polyunsaturated fat 11.255g 8.326g 20%
Starch 40.47g 17%
Sodium 2mg 353mg 15%
Vitamin E 0.85mg 2.44mg 11%
Carbs 30.16g 63.78g 11%
Vitamin B3 1.623mg 3.275mg 10%
Fats 19.94g 26.22g 10%
Vitamin B5 0.793mg 0.321mg 9%
Vitamin C 6mg 0mg 7%
Monounsaturated fat 4.404g 6.708g 6%
Calories 446kcal 514kcal 3%
Net carbs 20.86g 62.48g N/A
Sugar 7.33g 21.65g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0g 0.714g N/A
Tryptophan 0.591mg 0%
Threonine 1.766mg 0%
Isoleucine 1.971mg 0%
Leucine 3.309mg 0%
Lysine 2.706mg 0%
Methionine 0.547mg 0%
Phenylalanine 2.122mg 0%
Valine 2.029mg 0%
Histidine 1.097mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +579.5%
Contains more WaterWater +137.2%
Contains more OtherOther +372.8%
Contains more FatsFats +31.5%
Contains more CarbsCarbs +111.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -64.4%
Contains more Poly. FatPolyunsaturated fat +35.2%
Contains more Mono. FatMonounsaturated fat +52.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.